How to do a Snatch from Blocks
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Snatch from Blocks
Workouts with Snatch from Blocks
Target muscles worked
Instructions for Proper Form
Focuses on the snatch technique from an elevated starting position, reducing the lift's range and emphasizing the explosive phase. Ideal for improving form, power, and speed in the snatch.
- Stand upright with your feet shoulder-width apart and slightly angled out with a loaded barbell on blocks just below knee height.
- Brace your core before hinging your hips backward and flexing your knees to extend your arms to grab ahold the barbell with a double overhand wide grip.
- Extend your legs to raise the barbell and once it passes over your mid thigh, explode your hips, knees, and ankles into extension to pull the barbell up vertically overhead keeping your elbows high.
- Catch the barbell overhead by snapping your elbows underneath the bar, palms facing up, and dropping into a squat underneath the bar.
- Stand upright before Lowering the barbell to the starting position.
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Generate My PlanAlternative Exercises to Snatch from Blocks
1. Front Squat
93.4 mSCORESWAPPED 8 TIMESFront Squat is one of the most common variations of the more standard Back Squat. Like other squat variations, this is a compound exercise that primarily targets your quadriceps. By racking the bar in front of your body instead of behind, you can further emphasize your quads. While the movements are fairly similar, Front Squat may translate better to applications in sports and other real world activities.
2. Back Squat
99.3 mSCORESWAPPED 7 TIMESBack Squat is one of the three Powerlifting movements, and one of the most common lower body exercises. It’s a great compound exercise that can help build strength and muscle mass in your leg, especially your quadriceps. It’s a staple in most fitness programs, and is often used as a metric for tracking lower body strength in general.
3. Snatch
79.9 mSCORESWAPPED 7 TIMESA technical Olympic lift that requires lifting the barbell from the ground to overhead in one swift movement. It enhances full-body strength, power, and coordination, ideal for advanced lifters focused on improving explosive movements.
4. Hang Snatch
76.5 mSCORESWAPPED 4 TIMESTargets explosive power and coordination by lifting the barbell from the hang position directly overhead in one fluid motion. This exercise develops functional strength and improves Olympic lifting skills.
- Intermediate
- Hamstrings
- Barbells
5. Leg Press
99.7 mSCORESWAPPED 4 TIMESLeg Press is a compound exercise that primarily targets the quadriceps. The exercise itself is fairly similar to a standard squat, with some key differences. The biggest of these differences is the added stability from supporting your back on the Leg Press Machine. The end result of these changes is a more stable movement that further emphasizes your quadriceps. Leg Press is an excellent exercise for anyone looking to build muscle mass or strength in their quads.
- Beginner
- Quads
- Leg Press
6. Olympic Squat
60.3 mSCORESWAPPED 4 TIMESThe Olympic Squat is a variation of the more standard Back Squat. Like other Squats, this is a compound exercise that primarily targets the quadriceps. This variation will have you keep your torso up more than other variations. This can help improve range of motion, and further recruit your quadriceps.
7. Dumbbell Squat
94.1 mSCORESWAPPED 4 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.
8. Clean Pull
84 mSCORESWAPPED 3 TIMESClean Pull is a variation, or more accurately, a piece of the more standard Clean. This compound movement targets a wide variety of muscle groups. The exercise itself focuses on the pull from the floor and driving your hips forward to explosively raise the bar. This is a great exercise for anyone working towards performing a full Clean.
9. Push Jerk
47 mSCORESWAPPED 3 TIMESImproves explosive power and shoulder strength by driving the barbell overhead with a slight knee bend and straightening the legs to complete the lift. This exercise enhances overhead lifting technique and full-body coordination.
10. Clean High Pull
81.7 mSCORESWAPPED 3 TIMESSpecifically targets the traps, shoulders, and legs by executing a high pull with the barbell to chest level, maintaining high elbows after performing the clean. This exercise is crucial for developing explosive power and enhancing the transition phase in Olympic lifting. It also significantly improves grip strength and the ability to generate force through the legs and hips, contributing to better performance in all forms of lifting.